We all LOVE new stuff that brings our game to a new level. Today we’re having fun with our battling rope and medicine ball, among other things! We did a partner circuit with 7 stations, 10 rounds each station 20 seconds work, 10 rest. Looking forward to seeing the Sunshine Walnut Creek Boot Camp class work this new stuff!
BOOT CAMP DANVILLE – BOOT CAMP WALNUT CREEK – WOMENS ONLY BOOT CAMP – BOOT CAMP LAFAYETTE – FITNESS – EXERCISE – OUTDOOR
Maintaining hydration at Boot Camp is important on many levels. From injury prevention to weight loss, water plays a key role in many of your fitness and lifestyle goals. Here’s a great bit Coach Lance shared with his class and some other info I added, about how important hydration is for your hard working bodies.
When you exercise, you sweat. And when you sweat, you lose fluid. Our bodies are mostly water, so even a slight shortage can make you dehydrated, which describes an insufficient amount of water in your system. Dehydration causes a reduction in blood volume, which means less oxygen gets to your working muscles; it negatively affects your heart rate; and it compromises energy systems in your muscles. There’s a drop in your energy levels, so you don’t get as much from your fitness workout when you’re dehydrated. That’s why drinking water is stressed as part of the any fitness program.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Recent studies show that drinking water may play a role in the regulation of your metabolism–your body’s calorie-burning engine. For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won’t burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full. Drinking water also dilutes sodium levels in the body, making it the best remedy for fluid retention. You can avoid dehydration–and the accompanying drop in energy and metabolism–by taking steps to protect yourself ahead of time. Here are some great guidelines for staying hydrated:
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Upon rising, drink 2 cups of water to help cleanse and detoxify your
system. You tend to be dehydrated in the morning, so this is a good
time to replace fluids.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Drinking water during your fitness workout is imperative. You should
consume 6 to 8 ounces of drinking water every 15 to 20 minutes while
exercising.
Keep drinking water after exercise. Have two 8-ounce glasses of water
to restore fluids.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Limit caffeinated soda, tea, and coffee, as well as alcohol. All of
these have a diuretic effect, causing fluid loss from your body. If
you enjoy caffeine or alcohol, follow them up with a water chaser just
to stay in balance.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
If you feel hungry, you might actually be thirsty. How can you tell
the difference? Simply drink a glass of water if you think you’re
hungry. If the water satisfies you, you were thirsty, not hungry.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Don’t like plain water? Flavor a pitcher of plain water with herbs
like mint or basil, or slices of citrus fruits or cucumber.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Watch liquid calories in general. If you’re not careful, it’s quite
easy to get a lot of excess calories from beverages. Because they’re
liquid, those calories go down easily, and we can ingest a lot of them
without even knowing it. The most common culprits are sodas and fruit
juices. An average can of soda alone can have up to 60 grams of
sugar–that’s the same amount of sugar in four pieces of bread. That
said, you’ll want to curtail sodas and fruit juices and learn to enjoy
drinking water instead.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
Although the traditional recommendation is to drink a minimum of eight
8-ounce glasses of water a day–which is a good move–it’s more
accurate to base your water intake on your body weight. For example,
try to drink at least half your body weight in ounces daily.
BOOT CAMP DANVILLE - BOOT CAMP LAFAYETTE – BOOT CAMP WALNUT CREEK
If you are involved in athletic activity you need to drink one-half your body weight in ounces per day PLUS 16-20 more ounces for every hour of activity! So a 170 lb person should be drinking 85 ounces per day + 16-20 oz for every one hour he or she works out (so 101 oz to 105 oz).
Congrats to Coach Lance and his Lafayette Boot Camp athletes! They are putting in some hard hours before the sun to get themselves in the best shape of their lives. We are so proud of their commitment and dedication; its a wonderful thing to see so many of them consistently attending the class. Thanks to Chad Jenkins for taking some great photos for the athletes to brag on. 
Join the fun!
Sunrise Co-Ed Boot Camp Lafayette
Lafayette Elementary School
5:30AM – 6:30AM
M W F
The ladies of Gumsaba boot camp clean up NICE! Thanks to Beth Penn for sending me this fantastic photo that really shows how smokin hot our athletes are. This was taken at the 2012 Rancho Romero school auction, bet the other ladies were all a buzz about those great bods! Way to work it ladies – GUMSABA REPRESENT!
BOOT CAMP WALNUT CREEK BOOT CAMP ALAMO CA BOOT CAMP DANVILLE CA
Congrats to all the ladies that made it out to the 4 week Sunrise boot camp blast today! We have added 2 new classes to get an idea of what time frame and location is working best for everyone – we hope that these classes fill up so we can start up more!
The blast info is below, if you havent signed up for boot camp yet this is the time! Its 3 days a week, M W F, at two times and locations.
The blast classes are on special until the end of this week for only $100 for the 4 weeks!
WOMENS SUNRISE BOOT CAMP
(class still open)
4 WEEK BOOT CAMP BLAST!
April 16 – May 11
4 weeks ONLY, 3 days a week M W F
An intensive intro to boot camp newbies and veterans alike
Coach Mike Almeida
M W F 5:30 – 6:30 AM
Los Cerros Middle School, Danville
WOMENS SUNUP BOOT CAMP
(class still open)
4 WEEK BOOT CAMP BLAST!
April 16 – May 11
4 weeks ONLY, 3 days a week M W F
An intensive intro to boot camp newbies and veterans alike
Coach Lance Velasquez
M W F 8:00 – 9:00 AM
Walnut Creek / Alamo border at Rudgear Park
Mother Nature was hitting hard last night with all that booming thunder – talk about power! We have had some amazing weather patterns pass as of late, but it hasnt stopped the Gumsaba Boot Campers from coming out and pressing on. Its a testament to the true grit of you all; you make the word GUMSABA mean something even more special.
BOOT CAMP WALNUT CREEK, CA
-
- Berkeley, Ca 4/12/12 8 second camera delay!
-
- Tons of powder in Tahoe – thanks Kristin Ritterbush for sharing!
BOOT CAMP DANVILLE CA
Today at Womens Only Boot Camp we worked it out with set upon set of love to hate drills for an unforgettable Friday.
Cheers to all the Gumsaba athletes that KILLED it today!
PART 1:
10 Flying Jacks (jumping jacks but feet come apart in the air and together on the ground)
5 rounds for time
(Fastest time of the day goes to Kelly Sessions of Sunrise camp time was 10:04)
PART 2: JUMP AND BURN
50 Rope skips
50 Ab burners with weight
40 Rope skips
40 Ab burners with weight
30 Rope skips
30 Ab burners with weight
20 Rope skips
20 Ab burners with weight
10 Rope skips
10 Ab burners with weight
PART 3: FIRE DRILL
10 seconds hi knee run in place, max effort
5 seconds of man down (drop forward flat chest down on mat)
16 ROUNDS (4 minutes total)
GO GUMSABA – RAIN OR SHINE!
Coach Mike and his fiance Lauren added another puppy to their brood. Check out these crazy cute pictures of “Roy” the golden retriever. AWWWWWWWW!
Speaking of Coach Mike, the BOOT CAMP BLAST CLASSES start next week. Click here to sign up for this 4 week session for only $100 for the month!*
* new campers only, one month ends on 5/11. scroll down to sign up.
Congratulations to Walnut Creek Sunshine Boot camper Heather on her marriage this past weekend. The newlyweds are celebrating their wedded bliss in Hawaii. We wish them joy and everlasting love!
Danville Boot Camper Kristin Ritterbush with her 101 year old Grandfather. Now that is LIVING!
Coach Lance is a fantastic leader, his Lafayette athletes are bringing it every time they hit a Boot camp class! Here are some great bits of wisdom in a pre class letter that Coach Lance wrote for his athletes – we can all use this helpful info! Cheers to Coach Lance and his Lafayette athletes, keep up the GREAT WORK!
BOOT CAMP LAFAYETTE,CA
BOOT CAMP LAFAYETTE,CA
Hi Athletes,
BOOT CAMP LAFAYETTE,CA
I want to let everyone know how impressed I was with your performance
on Monday! EVERYONE was hustling while paying close attention to your
form.
BOOT CAMP LAFAYETTE,CA
As you all know, good form is the most important function of any
movement, whether it’s a body weight movement or one under weight
load.
BOOT CAMP LAFAYETTE,CA
I know you are always hearing me say, “weight on your heals, or chest
up” These cues are vital in making certain your posture is prepare for
the movement, especially when intensity is required. KEEP UP THE GREAT
WORK!
BOOT CAMP LAFAYETTE,CA
Tomorrows work out will be a surprise, one clue, lots of fun with
burpees, and ball slams.
I FOUND 10 GREAT REASONS TO STOP EATING PROCESSED FOODS, CHECK IT OUT!
BOOT CAMP LAFAYETTE,C
Processed foods are an illusion, often appearing to be healthy (with
claims like low fat, low carb, vitamin fortified, no trans fat,
contains omega-3s, etc.) when these foods are in fact the very thing
making a lot of Americans unhealthy, sick, and fat.
BOOT CAMP LAFAYETTE,CA
Coronary heart disease, diabetes, stroke and cancer – four of the top
ten chronic diseases that kill most of us – “can be traced directly to
the industrialization of our food” according to Michael Pollan.
BOOT CAMP LAFAYETTE,CA
Making smarter (and sometimes more expensive) food choices now may
reduce your healthcare costs later in life.
BOOT CAMP LAFAYETTE,CA
Why would one want to eat a processed food-like substance that is
scientifically designed to never rot?
BOOT CAMP LAFAYETTE,CA
The food industry has proven that it is not very good at seasoning our
foods by adding way too much salt, sugar, and/or oil to almost
everything.
BOOT CAMP LAFAYETTE,CA
When you eat white bread and other foods made with white flour (which
is a highly processed version of wheat) you are basically consuming
empty calories with far less nutrition than the whole-wheat or whole
grain alternatives.
BOOT CAMP LAFAYETTE,CA
It is estimated that up to 90% of processed foods* in the supermarket
contain either a corn or soy ingredient in the form of an additive
under a variety of different names. Now how is that for eating
variety?
BOOT CAMP LAFAYETTE,CA
Cutting out processed foods could lead you to experience a variety of
personal health benefits such as having more energy, losing weight,
improving regularity, or just feeling healthier overall.
BOOT CAMP LAFAYETTE,CA
Rather than counting calories, watching fat grams, or reducing carbs
for “healthy eating,” simply eat whole foods that, as Michael Pollan
puts it, are more the product of nature than “the product of
industry.” It certainly is less complicated.
BOOT CAMP LAFAYETTE,CA
It just makes plain old sense to fully understand what you are eating,
be able to pronounce everything on the list of ingredients (if there
is a list), and know exactly where that food comes from…don’t you
think?
BOOT CAMP LAFAYETTE,CA
*Statistic courtesy of a food scientist interviewed on the documentary
“Food, Inc”
